What to eat before and after a workout

What to eat before and after a workout


by WCNC.com Staff


Tips provided by Jennifer Brunelli, MS RD LDN

Pre-workout fuel will:
• provide muscles with energy during exercise
• help maintain a steady blood sugar
• prolong the reduction of muscle and liver fuel sources from glycogen during long exercise sessions

3-4 hours before exercise consume a higher carb, moderate protein, moderate fat meal
1 hour prior consume a snack with lower protein, fat, and fiber to minimize any stomach distress while still providing a good amount of carbohydrate
KEY TO SUCCESS: Eating something before exercise is ALWAYS better than having nothing!

Recovery Nutrition:

You have a small window of time to maximize recovery and achieve the greatest gains from a training session.
• Eat a snack or small meal within 30-45 minutes
• Plan ahead to have food available when you finish working out 
• Food should be ~3:1, 4:1 carbohydrate to protein ratio (3 or 4 grams carb for every 1 gram of protein) for endurance exercise and 2:1-3:1 for more power/strength focused exercise
• Antioxidants from fruits, vegetables, whole grains protect the body from stress of exercise, speed recovery, can help prevent illness, and keep immune function high.

Recovery through nutrition allows for:
•Repair of muscle damage
•Replacement of muscle and liver glycogen (energy stores for exercise)
•Repair of cellular damage
•Replace fluids and electrolytes

KEY TO SUCCESS: Be PROACTIVE about recovery.   Pack food to bring with you to the gym so that you have something available immediately after you finish working.   WHOLE FOODS are preferred.

High School Athlete Exit Counseling Seminar

This is for Juniors and Seniors in High School preparing to be a college athlete in any sport.
May 19, 2013  at 2-3:30pm

United States Performance Center

To register email SportsRDpro@gmail.com or contact the US Performance Center at (704) 544-9544